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The physical preparation of athletes is constantly evolving, incorporating new techniques to optimize performance. Among them, a specific breathing exercise now stands out as essential before any physical warm-up.
The basics of the exercise
Known as “diaphragmatic breathing,” this exercise helps athletes better control their breath and increase lung capacity. The technique involves inhaling deeply through the nose, allowing the abdomen to expand, and then exhaling slowly through the mouth.
Impact on performance
“This exercise improves muscle oxygenation, which is essential for enhanced performance and better endurance.”
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Testimonial from Marc, a professional triathlete
Marc, 34, has been competing in triathlons for over ten years. A recent convert to conscious breathing, he shares how this practice transformed his pre-competition routine.
A transformative discovery
“I discovered diaphragmatic breathing during a mental preparation workshop. Since then, I apply it systematically before my training and competitions. It helps me center myself and reduce stress,” explains Marc.
Exercise with tangible results
Since incorporating this exercise into his routine, Marc has noticed a clear improvement in his performance. “I feel less out of breath and more mentally prepared to face the effort,” he says.
Practical application of the exercise
The diaphragmatic breathing exercise can be done anywhere and requires no special equipment. Here are a few simple steps to follow:
- Inhale deeply through the nose while counting to four.
- Hold your breath for two seconds.
- Exhale slowly through the mouth while counting to six.
- Repeat the cycle for at least five minutes.
Scientific benefits
Studies show that diaphragmatic breathing stimulates the parasympathetic nervous system, promoting relaxation and reducing stress. It prepares not only the body but also the mind for physical effort by reducing pre-competition anxiety and improving focus.
A holistic approach
This technique fits into a more holistic approach to sports, where mental health is just as important as physical condition. By integrating diaphragmatic breathing, athletes take care of their emotional well-being while preparing their bodies for performance.
Additional information
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It is recommended to practice this exercise regularly, not just before competitions, to maximize its benefits. Moreover, combining this exercise with other relaxation techniques such as meditation can increase its effects on both mental and physical health.
Finally, it is worth noting that although beneficial, this exercise does not replace a full physical warm-up, but complements it effectively by also preparing the mind for exertion.
